8.3.20

Energy: 8

Soreness: 5/6 quads, glutes, hamstrings

Sleep: 6hr 40min + Sleep Quality: 7

Motivation: 8 – switched morning/evening today

Training Quality: 7/8

AM
10-15 minute HSW practice
*spend 5 minutes doing drills – then 10 min walking into wall or out on the floor

= Max distance = 8steps!! YAY! Longest I’ve walked so far, this equaled a bit farther than a full mat. Had some good volume (quality) today. A lot of multiple step attempts, progressing on consistency in distance. Going to look back but feel like 4-6 weeks ago I was saying “I got 2 steps twice”. Real happy about these!
+
A. 3-6 UB ring thing strict muscle ups x 5, rest as needed
**this week- add a 5-10# DB between your legs

= 5lb weight 4reps all sets, 2min rest between sets – turnover continues to improve.
B1. 2-4 chin-ups x 5, rest 1 min
*rest as needed between reps to maintain quality

= Did these as each set 2 rest 15seconds 1 (3 total reps).
B2. AMRAP-1 low-ring pushups (no tempo) x 5, rest 3 min

= 8|7|7|8|7
C1. AMRAP UB feet-elevated ring rows x3, rest 20 sec

= used short box 7|8|7
C2. AMRAP UB ring rows (feet on ground) x 3, rest 3-4 min

= 8 |12|10

PM
10 sets, each for time:
12 cal C2bike
8 BFB
-rest 90 sec-
*record splits

Splits:

1:13|1:10|1:08|1:04|1:07|1:06|1:07|1:07|1:04|1:05

Can’t imagine myself ever saying this…. but dang I missed these bike and burpee combo sessions! Burpees felt good, focused on as few steps as possible and keeping them efficient. Bike tried to keep under :40 every round I think I missed the first two rounds but everything after that was under. Felt good! I like doing these in the morning